Artificial Sweeteners

Artificial sweeteners, also called non-sugar sweeteners, are substances used as sugar substitutes in various food and beverage products. They are typically many times sweeter than sugar and contain little to no calories. Some of the most popular artificial sweeteners are saccharin, aspartame, sucralose, acesulfame potassium, neotame, advantame and stevia. However, there has been some confusion and controversy surrounding artificial sweeteners and their potential effects on health. Let's explore some common concerns and the current scientific understanding:

Safety

In March 2023, World Health Organisation recommended against the use of non-sugar sweeteners to control body weight or reduce the risk of non-communicable diseases.

The recommendation is based on evidence from a systematic review that assessed the health effects of higher compared with lower intake of non–sugar sweeteners. Even though some studies showed a reduction in BMI and weight at 3 months, the systematic review found no evidence of long-term benefit on measures of body fatness in adults or children. Even more concerning, the systematic review found that long-term use of non-sugar sweeteners was associated with increased risk of type 2 diabetes, cardiovascular disease and mortality in adults.

Food and Drug Administration (FDA) and the European Food Safety Authority consider these sweeteners safe for consumption within acceptable daily levels; however, it is important to say that, for instance, not all stevia-containing products on the market are FDA approved.

Cravings and appetite

Concerns have been raised that artificial sweeteners may increase cravings for sweet foods or stimulate appetite, leading to overeating. However, studies investigating these claims have shown inconsistent results. Some studies suggest that artificial sweeteners may help reduce cravings and calorie intake, while others indicate that they may have no effect or even increase appetite. Individual responses to artificial sweeteners can vary, and more research is needed to understand their impact on cravings and appetite regulation fully.

Gut health

Research is ongoing to explore the potential effects of artificial sweeteners on gut health and the gut microbiome. Some studies have suggested that certain sweeteners, such as sucralose, may alter gut bacteria composition, potentially impacting metabolic processes. Many people with diabetes use artificial sweeteners because they do not raise blood sugar levels; however, some research has suggested that they may still affect blood sugar control indirectly by influencing the microbiome and resistance to insulin. Overall, the effects of artificial sweeteners on insulin resistance are still an area of active research, and more studies are needed to understand the potential implications and individual variability better.

It has been noted that individual responses to artificial sweeteners can vary, and more research is needed to fully understand their impact on cravings, appetite regulation, gut microbiome and resistance to insulin.